Staying Hydrated + Ways to Perk Up Your Water

The temperatures are heating up outside, which likely means more grilling, more outdoor play AND more fluid intake. At least, rising temps should inspire you to drink up. Hot temperatures may make you more vulnerable to dehydration. Beat the heat this summer by drinking up to help you stay hydrated.And, dehydration means more than just a parched mouth. As I shared with NBC.com, dehydration impacts your skin, energy, sleep quality and concentration. Plus, not drinking enough water increases your risk for kidney stones. If the 8-cups-a-day works for you, go for it.

Just know that you may need more or less depending on body size, temperatures, humidity levels, physical activity and health. A better gauge for whether you’re well-hydrated is urine color. If your pee is dark yellow, reach for that water bottle more often. If your pee is clear, have no fear… you’re probably adequately hydrated.While all foods and drinks contribute to your fluid intake, most beverages contain calories and added sugars that can—if consumed in excess over time—contribute to an expanding waistline and negatively impact your blood sugar. So, stick with water and calorie-free beverages (like coffee w/o added sugars and creams, unsweetened tea and seltzer) most of the time, and save for the drinks with calories for special occasions.

If your water needs a flavor boost, add some citrus (lemons, limes, oranges, grapefruit or a mix) or berries (raspberries, blackberries, blueberries, strawberries or a mix). Or, you can get really crazy and try these combinations below:

Watermelon + mint

Cucumber + mint

Strawberries + mint

Strawberries + basil

Cherries (fresh or frozen) + lime

Gingerroot + lemon

Blueberries + lemonBlackberries + lavender

Raspberries + oranges

Papaya + mango

Mango + lime

Pineapple + gingerroot

Cucumber + rosemary

Lime + mint

Apple + cinnamon sticks

Just add the ingredients to a glass or pitcher of water or sparkling water. Infuse for several hours to get the most flavor bang. My favorites this week: mixed berries (especially with muddled blackberries), watermelon + mint and cherries + lime.